Plan to run swiftly and efficiently between aid stations and then take a 30- to 45-second brisk walk break that you divide into thirds:
• First 10–15 seconds: Enjoy your hard work since the last aid station.
• Middle 10–15 seconds: Get down some calories and fluids while your breathing and heart rate are settling down.
• Last 10–15 seconds: Commit to a productive form focus, such as a quick cadence or forward lean from the ankles and get the competitive juices flowing.
Sign up for a “practice” race where you care a bit less about the results and try some of these tips. You may be pleasantly surprised when you allow yourself to look at the clock at the finish!